Run today in the snow with bad footing. Hard to judge pace but HR 160 90% 120 70%

Marathon, Hmmmm...Ran alot when younger, longer distance track mostly. One thing I am good at is setting a pace and holding it for a long time. I think I could run 1:50ish 400m's for a long time. My last 5km this summer was just over 20min which is a 1:36/400m pace. So my guess is 3:15ish if everything went right.

Hips were hurting me this morning. Felt it in the bottom.. BS-hips below knees.. FS and OHS "Ass to Grass". Part 2 after work hopefully around 530 6pmDiet has been good but sleep has been off. Very sore laying in bed.

I warmed up for over 30 min, very sore and every lift felt 2x heavier than it should have. I figured part 1 would maybe stimulate CNS and get me through part II, wrong. I could feel energy draining during round 2, no pop left. Lots of rest and stretching coming up.

Also any big dawgs that have any tips on what to stretch and any dynamic warmup movements before running because my low back-thorasic is super tight from over extending when i run. i stretch my psoas and hip flexors daily and do lots of Tspine mobs but i still run overextended, not cool.

Decided to lower the weight of the ball on 3rd round to keep doing it unbroken. 7kg was to heavy to do 5 rounds UB, but 5kg was too light, Needed something inbetween. 5kg wasn't physically difficult, it was more a mentel issue. Lost my concentrartion in last set and fell on my butt at 22nd rep!Pullups: really hard for the grip, forearms were burning!This workout kind of remind me the 3rd wod at Regionals last year......(sorry for the long post again... I'll be working on shorter post next wek ;)

First day back from self imposed time off. Wasn't sure if 80% was perceived effort or % of 1RM. went with % of 1rm.

A: 195, 200, 205LBBS was 265 last...did HB today.

B: 180, 185, 190

C: 140, 145, 150

Scaled couplet to 25 WB and 20 cu for first day back. It was plenty.

Thanks for weighing in yesterday ROBO. You are right that one can't make up time. I always feel I am leaving it on the table missing but I need to get past that. Hate missing the chance to prove improvement on the tests although I know the improvement is there.

Part1:BS 135-3x3..Felt pretty easy I suspect my 1RM has gone up a bit, since I did do 15reps at 155 at a comp. the weekend before last.FS 110-3x3...Felt good!OHS 95 3x3...not 80% my shoulders were not having this today so I stayed decently light on these.

Part 2:All wallballs unbroken and did strict pull-ups (def.broken)since my shoulders have been bothering me lately (rotator cuff issues), plus I need to build those bad boys up again! Had a fellow trainer work on my shoulders for a while, which made them feel a lot looser and better. Gotta keep up the mobility for my internal rotation problems! I surprisingly feel awesome for 3hard days of WODs though...esp. since this this my first week of your programming, like it so far!

1 thruster every 30 sec: 145/150/155/160/165/170/175/180/185(f)/185/190/195(f)/195(f)/175x7...missed the 30 sec mark a few times resetting weights after a fail...should have worked up to a challenging weight and stayed there...will know for next time

@Garage,After those deadlifts on tuesday, I honestly didn't think I was going to get another wod in this week as my lower back was trashed, but I spent a bunch of time sitting on the lax ball, worked the glutes/hammies doing the leg pumping mwod stuff, and it definately helped me get out of bed easier this morning.

I have looked at the Calgary Crossfit Site and have been trying to workout what the differences are between the 2 programs. The OPT site is obviously split into 2 sessions and there seems to be more lifting and strength work. Can I presume that the OPT Site is for the more advanced trainer? I like the look of the OPT Routines but cannot afford that amount of time, how would anyine suggest I combined the 2 into 1 session without burning out. Thanks Chris

Part 2:airdyne: all sets complete...was on an old airdyne with no working display so couldn't track cals...the 90% efforts hurt! love that machine

been bouncin around gyms lately given all the odd hours due to the holiday season...bit of a pain in the ass, but like workin out in different places...gonna get some rest and marble slab ice cream tomorrow